"Drinking These Beverages Daily Could Add Years to Your Life"

 

Put down that sugary soda. It could be deadly, particularly if you have type 2 diabetes.

A nearly two-decade-long study linked high intake of sugar-sweetened beverages — soda, lemonade and fruit punch — with premature death in people with type 2 diabetes. The link was found for both heart-related reasons and all causes.

But other beverages — specifically coffee, tea, low-fat milk and plain water — helped lower the odds of early death.

These findings point to the potential role of healthy drinks for folks with type 2 diabetes, the study concluded.

“Beverages can be a source of sugar, but also could be an important source of other dietary constituents, so it is natural to hypothesize that the different beverages may really have different effects on health among diabetes patients,” says study co-author Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. He notes that there was little existing evidence about the impact of beverages on type 2 diabetes-related death.

Data from the study came from more than 9,200 women and more than 3,500 men who were part of other major research projects. All had been diagnosed with type 2 diabetes during the 18.5-year study period.

Every two to four years, they reported how often they consumed sugar-sweetened or artificially sweetened beverages, as well as juice, coffee, tea, water and low-fat milk.

Each additional daily serving of a sugar-sweetened beverage was associated with an eight percent uptick in death from all causes for people with type 2 diabetes. Replacing that drink with one of the healthy options lowered the risk of early death by 18 percent.

The study does not prove that unhealthy drinking habits cause early death, only that there is an association between the two.

In 2021, an estimated 537 million adults worldwide had type 2 diabetes. That number is projected to reach 783 million by 2045, the researchers wrote.

How to change your drinking habits?

Some healthy drinking habits reaped big benefits, the study found.

For example, replacing one serving of soda or lemonade with a cup of coffee can lower your risk of premature death from all causes by 18 percent and lower your risk of death from heart disease by 20 percent. If you’re a tea drinker that has amazing benefits as well. The benefit for tea was 16 percent and 24%, respectively.

Plain water paid dividends, too — lowering the risk of early death by 16 percent for all causes and 20 percent for heart-related causes.

Replacing a sugar-sweetened beverage with low-fat dairy milk showed a 12% and 19% lower risk.

“I think the keyword, if there’s only one keyword here, is quality,” Sun notes. “One factor to measure quality is the association of health effects of beverages.”

His advice: Drink healthy versions of beverages and reduce or avoid unhealthy choices.

Beverages with artificial sweeteners were found to be less problematic than their sugary counterparts. But they weren’t as good as healthier choices, the study found. Replacing a sugar-sweetened drink with an artificially sweetened one was linked to an eight percent lower risk of early death and a 15 percent lower risk of death from heart-related causes.

Fruit juices, with high natural sugar content but also nutrients, fell somewhere in between.

“Fruit juice is still better than the sugar-sweetened beverages,” Sun shares.

Dr. Nita Gandhi Forouhi, of the University of Cambridge in England, is the author of an accompanying editorial. She wrote that the findings point in one direction: Drinking fewer sugar-sweetened drinks and more of the healthier alternatives is best for folks with type 2 diabetes.

How sugary drinks affect your health?

Forouhi notes that the analysis did not differentiate between different types of tea or the impact of adding sugar to coffee.

Yet, the choice of beverage clearly matters.

These drinks contribute to energy intake and to diet quality, which can affect obesity and longer-term health, Forouhi shares.

“Diabetes is a pretty serious issue and it does indeed cut down people’s life expectancy and, at the very least, their quality of life,” she adds. “Even if they live long, they have a life often that is complicated with heart disease and all sorts of other problems, kidney disease and sensation problems and so on, so if there is something seemingly so simple as just swap your drinks and that can really have quite a meaningful impact, I think that’s a pretty powerful message.”

How to minimize your sugary drink intake?

Connie Diekman, a food and nutrition consultant and former president of the Academy of Nutrition and Dietetics, notes that sugar-sweetened beverages have lots of calories but little, if any, nutritional value. They don’t satisfy hunger, and it’s possible to consume a large quantity within minutes. A healthy lifestyle can be about finding balance, she says.

“As a registered dietitian, what I always say to people is, ‘OK, so if you want the hundred calories in this food that gives you nothing else, what other food are you willing to not consume?'” Diekman adds.

She suggests that people diagnosed with type 2 diabetes meet with a registered dietitian to help determine what they should eat and review their overall health, eating habits and lifestyle.

Everyone, not just people with type 2 diabetes, should look at how much of these drinks they consume, Diekman suggests.

“Take about three days, look at your food intake. How much sugar-sweetened beverage is in there? Is it one a day, two a day, three a day? And how can you begin to reduce that?” Diekman says. “Do it slowly, so that it’s comfortable and maintainable.”

BY: Jessica Daniels, BlackDoctor.Org, April 27, 2023 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"How to Quiet Your Mind?"

 

BREATHE: We do this all the time, but to use your breathing to find stillness, be more careful and conscious about it. Pay attention to the rhythm. If you take short, quick breaths, try to move toward slower, deeper ones. Put your hand on your belly: You should feel it rise and expand as you draw air in and fall as you let it out. Shoot for about six breaths a minute.

WATCH FISH SWIM: People with home aquariums say they feel calmer, more relaxed, and less stressed when they gaze at their fish, and science backs it up. It isn't just the water, although that alone helps. A study using a tank hundreds of times larger found that the more types of marine life that were added, the happier people got. Heart rates and blood pressures dropped, too.

EXERCISE: Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time. After warming up, alternate 20- to 30-second bursts of pushing yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

LISTEN TO MUSIC: It literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part of your brain that responds to fear), which may lead to fewer signals sent to other parts of your brain. Music is a good thing to try if you're distracted by pain. Listen closely, not just as background. The more you notice, the less you'll dwell on your other thoughts.

HELP SOMEONE: It lights up parts of your brain that make you feel pleasure and connection. Doing something nice for someone lowers stress and lessens feelings of loneliness. It may even boost your heart health and immune response. Fun fact: When you spend money on other people, your body releases more endorphins (the same chemicals from exercise) than when you spend on yourself.

GO OUTDOORS: Being in and around nature often makes people think more clearly and feel more relaxed and refreshed. Your brain doesn't have to work as hard in a greener environment. In one study, after 20 minutes in a park, children with ADHD were able to concentrate better. Spending time outside can also bring down your heart rate, blood pressure, stress hormones, and even muscle tension.

PROGRESSIVE MUSCLE RELAXATION: Use the connection with your body to soothe your mind. Pick a body part -- foot, leg, mouth, eyes -- and tense it for a few seconds. Then release and relax for 10 seconds or so. Notice how that feels different. Switch to another part and keep going until you've done your whole body. This can also improve sleep and may even ease headaches and stomachaches.

HANG OUT WITH A DOG: Whether it's a member of your family or a therapy dog, a friendly pooch can make you feel less anxious, tense, confused, and restless. When you pet and play with them, it seems to lower levels of stress hormones. One reason could be that your body releases oxytocin, a hormone that plays a role in bonding and trust. (Although not studied as much, cats can calm you, too.)

GUIDED IMAGERY: Think of a favorite spot, real or imagined, that makes you calm and happy: perhaps a beach at sunset, a comfy chair in front of a fireplace, or a stream in the forest. Focus on details. Can you smell pine needles, for example? See bubbles in the water? Hear the gurgle and splashing? There are audio recordings and apps that can help you through this process.

HATHA YOGA: This mix of challenging poses and controlled breathing helps you turn your awareness to being in the present moment instead of judging yourself and others. There's also evidence that a regular practice lessens anxiety and takes the edge off your natural stress response. Plus, it's exercise that builds your strength and flexibility. Go to a class, and you'll get the benefits of socializing with other people, too.

GET CREATIVE: Activities like coloring books, knitting, scrapbooking, and pottery offer an escape for a busy mind. Simple, repetitive actions, especially -- like kneading dough -- can help you redirect your thoughts and tune out the chatter in your head. Let your inner child play! The key is to enjoy the process and not worry so much about the result.

TAKE A BREAK: When you find your mind racing full-speed or spiraling down a rabbit hole, change your focus: stretch, daydream, walk around, get a snack, or chat with a friend. Take at least 5 minutes to recharge and reset. You'll be more centered and clear-headed. If you're going to be working intently, set a timer or use an app to remind you to stop every 90 minutes or so.

DIG IN THE DIRT: It's not just the great outdoors and the exercise at work here. The soil itself has microorganisms that might help you focus and lift your mood. Gardeners are less depressed and anxious, and they feel more connected to their communities.

BIOFEEDBACK: This technique teaches you to control your reactions to stress. Working with a therapist, you're hooked up to a computer that shows your brainwaves. You could track your heart rate, skin temperature, and breathing, too. This lets you see in real time what happens when you're triggered and when you try to counteract it. Over time, you'll figure out how to calm your body's response on your own.

MEDICALLY REVIEWED BY: Stephanie S. Gardner, MD, WebMD on November 04, 2020

SOURCES:

Mindful: "A 5-Minute Breathing Meditation To Cultivate Mindfulness."

Cleveland Clinic: "Exercise: Mind-Body Exercises & Heart Health," "3 Reasons Adult Coloring Can Actually Relax Your Brain."

Seleni: "How can I stop my racing thoughts?"

National Sleep Foundation: "Relaxation Exercises for Falling Asleep."

Psychological Reports: "Benefits, Problems, and Characteristics of Home Aquarium Owners."

Anthrozoös: "Effect of aquariums on electroconvulsive therapy patients."

Marriage & Family Review: "Health, Aquariums, and the Non-Institutionalized Elderly."

BBC: "Aquariums 'deliver significant health benefits.' "

Journal of Environmental Psychology: "Blue space: The importance of water for preference, affect, and restorativeness ratings of natural and built scenes."

WallaceJNichols.org: "The Cognitive Benefits of Being by Water."

Environment and Behavior: "Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose-Response Effects in an Aquarium Setting."

Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."

Mental Health Foundation: "Physical activity and mental health," "Altruism and wellbeing."

American Council on Exercise: "8 Reasons HIIT Workouts are So Effective."

PLOS ONE: "Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment."

American Journal of Public Health: "The Connection Between Art, Healing, and Public Health: A Review of Current Literature."

The Dana Foundation: "The Amygdala: The Body’s Alarm Circuit."

British Journal of General Practice: "Music: a better alternative than pain?"

Mind: "How could relaxation help me?"

MentalHelp.net: "Socialization And Altruistic Acts As Stress Relief."

Berkeley Wellness: "The Benefits of Giving."

Ecotherapy -- the green agenda for mental health, Mind, 2007.

Peacock, J. The mental health benefits of green exercise activities and green care, Mind week report, February 2007.

Frontiers in Psychology: "The great outdoors? Exploring the mental health benefits of natural environments," "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."

Journal of Attention Disorders: "Children With Attention Deficits Concentrate Better After Walk in the Park."

University of Minnesota, Taking Charge of your Health & Wellbeing: "How Does Nature Impact Our Wellbeing?"

Heart.org: "Spend Time in Nature to Reduce Stress and Anxiety."

AnxietyCanada: "How to do Progressive Muscle Relaxation."

Hormone Health Network: "What is Oxytocin?"

DIVERSEability: "Cats Make Great Therapy Animals."

Anxiety Canada Youth: "Visualizations: Mental Vacations."

Harvard Health Publishing: "Yoga -- Benefits Beyond the Mat," "Yoga for anxiety and depression."

National Center for Complementary and Integrative Health: "Yoga: In Depth," "Relaxation Techniques for Health."

Mayo Clinic: "Depression and anxiety: Exercise eases symptoms."

Harvard Business Review: "Quick and Easy Ways to Quiet Your Mind."

National Wildlife Federation: "It’s in the dirt! Bacteria in soil may make us happier, smarter."

Preventive Medicine Reports: "Gardening is beneficial for health: A meta-analysis."

Journal of Health Psychology: "Gardening promotes neuroendocrine and affective restoration from stress."

Mental Health in Family Medicine: "Biofeedback in medicine: who, when, why and how?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

"Mediterranean Diet Food List: How to Follow This Popular Meal Plan?"

 

Unlike other diets, the Mediterranean diet doesn't have strict rules or cut out any one food group. Instead, it focuses on fresh produce, healthy fats, fish, and whole grains.

For the fifth year in a row, the Mediterranean diet won best overall diet in the US News & World Report's annual ranking, and there's a reason why: research has linked the popular way of eating to a longer lifespan as well as a lower risk of type 2 diabetes, heart disease, and age-related memory decline.

Unlike other popular diets, the Mediterranean diet doesn't involve strict rules like calorie counting or macro tracking. Instead, followers consume foods that are part of the traditional diet of citizens who live in countries bordering the Mediterranean Sea—lots of vegetables, whole grains, healthy fats, and fish. If this sounds like an eating style for you, here's an overview of the specific foods that make up the bulk of the Mediterranean diet, plus the foods you should limit.

VEGETABLES AND FRUITS:

Mediterranean diet adherents eat four or more servings of vegetables a day and three or more servings of fruit, making produce a key staple. For reference, only 10% of American adults eat the recommended two to three cups of vegetables daily and just 12.3% eat the advised one and a half to two cups of fruit, according to the Centers for Disease Control and Prevention (CDC).

Produce consumed on a Mediterranean diet includes:

• Artichokes
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Cucumbers
• Eggplant
• Leafy Greens
• Mushrooms
• Onions
• Peppers
• Potatoes
• Sweet Potatoes
• Tomatoes
• Zucchini
• Apples
• Apricots
• Berries
• Cherries
• Citrus
• Dates
• Figs
• Grapes
• Melons
• Peaches
• Pears
• Pomegranates

The vitamins, minerals, fiber, and antioxidants found in these fruits and veggies can help reduce your risk of heart disease and cancer (the two leading causes of death in the US), and they may also boost your mental health. A 2020 study in the journal Nutrients also found that adults who consumed at least five servings of produce per day saw improvement in general well-being, sleep quality, life satisfaction, mood, curiosity, creativity, optimism, self-esteem, and happiness—not to mention a reduction in stress, nervousness, and anxiety.

While that all sounds great, it can be overwhelming trying to eat that much produce in a 24-hour period. My tip? When deciding what to eat, start with produce first. Whip leafy greens and fruit into a breakfast smoothie. Swap a lunchtime sandwich for an entree salad and replace half your dinner portion of pasta with spiralized zucchini. Round out the day with snacks like fruits and nuts or veggies with hummus.

WHOLE GRAINS:

People in the Mediterranean region tend to consume three to four servings of whole grains daily, with one serving equal to a half cup of cooked whole grain or slice of bread. Whole grains found in a Mediterranean diet include:

• Barley
• Buckwheat
• Corn
• Millet
• Oats
• Whole wheat
• Whole grain bread
• Whole grain pasta
• Whole grain rice

Even though Americans are eating more whole grains, less than 16% of total daily grain consumption comes from whole grains, per the CDC. This is concerning, given a 2018 review published in the European Journal of Clinical Nutrition that found the high consumption of whole grains was associated with a lower risk of heart disease, cancer, and overall death.

Try upgrading your refined grains to their whole counterparts. For example, swap a breakfast pastry for a bowl of oatmeal; opt for brown rice over white at dinner, or replace your white bread sandwich for a lunchtime salad made with cooked quinoa.

PULSES:

Pulses include all varieties of beans, lentils, peas, and chickpeas. On the Mediterranean diet, three or more servings of pulses are consumed per week, and for good reason: A 2021 study published in Nutrients found that people who consumed pulses also had higher intakes of fiber, folate, and magnesium compared to those who didn't eat pulses. Those who consumed 2.5 ounces—roughly a half cup of cooked chickpeas—also took in more potassium, zinc, iron, and choline, along with lower amounts of fat.

Commonly eaten pulses in the Mediterranean diet include:

• Cannellini beans
• Chickpeas
• Fava beans
• Kidney beans
• Lentils
• Split peas

If you're wondering how to incorporate more pulses into your diet, simply swap them in for meat. For example, instead of beef stew, try lentil soup. Or snack on roasted chickpeas over beef jerky.

HEALTHY FATS:

In the Mediterranean, people consume so much olive oil—about four tablespoons daily—that it's practically its own food group. While fat can get a bad rep, the healthy fats found in olive oil are crucial for our health. A 2019 report published in Nutrients stated, "extra virgin olive oil (EVOO) should, indeed, be the fat of choice when it comes to human health." Why? Because EVOO consumption is linked with lower incidences of heart disease, cancer, high blood pressure, autoimmune illnesses, and inflammatory conditions, such as ulcerative colitis.

Other healthful Mediterranean fats include avocado (technically a fruit, but still chock full of good fat) as well as nuts and seeds. In fact, you should eat nuts or seeds at least three times per week on the diet. For reference, a serving size would be a quarter cup of nuts or two tablespoons of nut or seed butter. Common nuts consumed in the diet include:

• Almonds
• Cashews
• Hazelnuts
• Olives
• Pine nuts
• Pistachios
• Sesame seeds
• Tahini
• Walnuts

Work these good fats into daily meals and snacks by blending nut butter or avocado into smoothies, dressing salads with EVOO balsamic vinaigrette, and sautéing veggies in EVOO instead of butter.

FISH:

People following a traditional Mediterranean diet eat three to four ounces of fish about three times per week. Fish consumed include those rich in anti-inflammatory omega-3 fatty acids, like sardines, salmon, and mackerel. Other types of seafood to eat:

• Clams
• Crab
• Eel
• Flounder
• Herring
• Lobster
• Mackerel
• Mussels
• Octopus
• Oysters
• Salmon
• Sardines
• Sea bass
• Shrimp
• Tuna

Research indicates eating fish can prolong not only the quantity but quality of life. A 2020 analysis in Nutrients found that for every additional 20 grams of fish consumed per day—aka about ¼ of a three-ounce salmon filet—the risk of dying from cardiovascular disease decreased by 4%.

Additionally, a 2018 study published in the American Journal of Epidemiology found that a higher fish intake was associated with decreased rates of cognitive decline in older adults. This was particularly so for episodic memory . Episodic memory is a type of long-term memory that involves recalling previous experiences with their context, in terms of time, place, and emotions.

HERBS AND SPICES:

Natural seasonings are a vital part of a Mediterranean diet because they offer not only aroma, color, and flavor, but also added nutrients and health benefits. A 2019 review in the Journal of AOAC International found that herbs and spices possess antioxidant, anti-inflammatory, and anti-cancer properties. They also lower blood sugar and cholesterol levels as well as positively impact mood, cognition, and the gut microbiome.

Herbs and spices used liberally in a Mediterranean eating plan include:

Anise	Basil	Bay Leaf
Chiles	Cloves	Cumin
Garlic	Lavender	Marjoram
Mint	Oregano	Parsley
Pepper	Rosemary	Sage
Sumac	Tarragon	Thyme

Have fun experimenting with herbs and spices, say by adding fresh mint to a smoothie or hot tea; infusing water with fresh herbs and fruit; or whisking garlic and herbs to make a simple homemade vinaigrette.

FOODS TO EAT IN MODERATION ON THE MEDITERRANEAN DIET:

The food groups above make up the foundation of a Mediterranean Diet. But the eating plan also includes moderate portions of poultry, eggs, and dairy (especially fermented dairy like Greek yogurt and kefir). So, what does moderate mean? That varies depending on your personal preference. You could consume very small portions of dairy daily or eat larger amounts on a weekly basis.

Alcohol, specifically red wine, is also consumed in moderation. Although optional, red wine is traditionally enjoyed daily by Mediterranean eaters. Just stick to one five-ounce glass per day if you're a woman and up to two glasses per day if you're a man, per the USDA's 2020-2025 Dietary Guidelines for Americans.

FOODS TO LIMIT ON A MEDITERRANEAN DIET:

While the Mediterranean diet doesn't require you to cut out one food group or food entirely, it does encourage people to limit or avoid certain items like:

• RED MEAT: Consumed regularly in small amounts, it can increase the risk of colorectal cancer, according to the American Institute of Cancer Research (AICR).
• SWEETS: In excess, they boost the risk of obesity, type 2 diabetes, heart disease, Alzheimer's disease, high blood pressure, and more, according to the American Heart Association.
• HIGHLY PROCESSED FOODS: A 2021 study in the journal Nutrients found that each 10% increase in calories from highly processed food was associated with a 15% higher risk of death from all causes.

SPECIFIC EXAMPLES OF FOODS TO LIMIT ON A MEDITERRANEAN DIET INCLUDE:

• Alcohol, other than red wine in moderation
• Bacon
• Candy
• Commercial baked goods
• Fast food
• Frozen pizza
• Ham
• Hotdogs
• Lunch meat
• Pepperoni
• Processed cheese
• Refined oils
• Sausage
• Soda and sugary drinks
• White bread
• White pasta
• White rice

Simple swaps can help curb your intake of these foods. For example, try trading soda for sparkling water, vegetables in place of pepperoni on pizza, or eating low-sodium canned soups instead of fast food when you're in a pinch.

BOTTOM LINE:

People in the Mediterranean region have been enjoying this type of diet for centuries thanks to the flavors, variety, and nourishment it offers. There's also a reason why it's currently viewed as one of the best diets for overall health: It relies on foods known to reduce the risk of heart disease, obesity, and type 2 diabetes all while improving mood, cognition, and life expectancy.

The key to sticking to the Mediterranean diet is to view it as a lifestyle rather than a quick fix or strict meal plan. Remember that you don't have to give up any one food entirely—instead, try adopting the principles of the diet to fit your individual needs and food preferences.

BY: Cynthia Sass, MPH, RD, Health Magazine, Published on February 15, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Ways to Stay Healthy in Retirement"

FIND A NEW PURPOSE: When you retire, you don’t just leave a job. You enter a new stage in your life. If you do something you find meaningful, you’ll be happier and healthier. Volunteer at a hospital or library. Take part in projects at your house of worship. Tutor kids who need help in school. Care for animals in a shelter. Help assemble gift boxes for soldiers overseas. Long-term, this can help both your mind and body.

THE RIGHT SURROUNDINGS: Where you live can help set you up for good health. If you want clean air, you have a variety of choices, like Melbourne, FL; Elmira, NY; Pueblo, CO; and Salinas, CA. You can exercise outdoors amid the mountains of Boulder, CO, the seacoast of Portland, ME, or the sunshine of Tucson, AZ. For top-notch medical care, it can be good to live near Cleveland, Boston, Baltimore, Houston, New York City, or Rochester, MN.

MAN OR WOMAN'S BEST FRIEND: A dog gives you unconditional love and more. Just 15 minutes with Fido can lower your blood pressure, heart rate, and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression, and keep you active. Having a cat can also help lower your blood pressure and stress levels.

HEALTHY FOOD: You’re more likely to have problems linked to nutrition, like weight loss or a lack of certain vitamins, as you age. So, a balanced diet of protein, fat, and carbs is more important than ever. Cut down on packaged foods, because they have lots of salt, which can raise your blood pressure. One good option is to eat like people in Greece and its region: lots of fruit, veggies, whole grains, and olive oil.

GET OUT OF THE HOUSE: An active lifestyle can help you be happier, live longer, and lower your chances of some ailments, like dementia. Play cards with friends. Travel with a senior's group. Reconnect with friends from high school or college. If you have a hobby -- like reading, knitting, or gardening -- join a club that focuses on it.

KEEP TABS ON YOUR HEALTH: Regular medical checkups are a must. Your doctor can help you guard against a heart attack or a stroke by watching your blood pressure and cholesterol. Timely shots help protect you from the flu and other illnesses. If you’re a woman, you need tests for breast and cervical cancers; if you’re a man, your doctor can help you decide about a prostate cancer test.

EXERCISE FOR FUN AND FITNESS: Being active not only gives your health a boost, but it also helps you stay independent as you age. Pick something you enjoy so you’ll keep doing it. Aerobic exercise, like walking, swimming, or dancing, can give you more energy and help keep your mind sharp, too. Exercises with weights or bands can build your strength. Yoga keeps you flexible. If exercise is new to you, ease into it, and check with your doctor first.

BEHIND THE WHEEL: With time, changes in your eyesight, physical fitness, and reflexes can affect how well you can drive. Your safety depends on keeping track. Can you see road signs clearly? Are you limber enough to turn around and check traffic behind your car? Does traffic confuse you? Your doctor may be able to help with issues like these. And groups like AARP and AAA offer classes to help you measure and beef up your skills.

BONE HEALTH: If you’re a woman, your bones need a boost. The changes in your hormones after menopause can make them more brittle, a condition called osteoporosis. To fight that, make sure your diet gives you plenty of calcium, the bones’ key building block. Good sources include broccoli, spinach, and low-fat or nonfat milk and yogurt. When you reach 65, have your doctor check your bones with a DEXA test -- a low-dose X-ray.

STIMULATE YOUR MIND: Your brain needs exercise, just like your body. Read, do puzzles, play a musical instrument, or pick up an old hobby. Take a class in a subject you’re curious about, like cooking or computers. Using your creative side, through things like painting and gardening, can help your brain stay healthy, too. For example, an acting course may boost your memory and your problem-solving skills.

GET YOUR 40 WINKS: It may get harder for you to sleep through the night as you get older. You might need to pee or to shift in bed so a joint stops aching. But you can take steps to help. Stop drinking liquids 2 hours before bed. Don’t have any caffeine within 8 hours of bedtime. Make your bedroom as dark as possible. During the day, limit naps to 10 or 20 minutes. To help with aches, ask your doctor if you should take a painkiller when you turn in.

SAFETY AROUND THE HOUSE: Household accidents become more dangerous as you age. Get nonslip mats for your bathroom floor and tub. Fix frayed rugs or carpets. Be sure there’s plenty of light. Fasten down loose cords. If your home has stairs, put handrails on both sides and put anti-skid strips on the steps.

INTIMACY: Physical changes can make sex fade from your life. But you can get the sizzle back. First, each of you should talk about your feelings and concerns. Reassure your partner that you’re still attracted to them. Hand-holding and massages are good ways to reconnect. If there’s a physical problem, like erectile trouble, see your doctor.

MANAGE YOUR TIME WELL: One of the main joys of retirement is having time on your hands. You can do what you want, when you want. Researchers have found that retirees are happiest when they plan how to spend their time and make the most of it. If you manage it well, that can pay off even if you don’t have lots of time to spare. And it can keep you from being bored.

IS 'WORK' A 4-LETTER WORD? Working after you retire can keep your memory and brainpower in shape, not to mention your pocketbook. If you enjoyed your old job, do a scaled-down version of it. That’s an option for professions ranging from bookkeeping to home health to home repair. Or this could be your chance to try that job you always wondered about. Second careers are sometimes the most rewarding.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on August 12, 2020

SOURCES:

American Psychological Association: “Thinking About Retirement? Time to Think About Your Psychological Portfolio.”

National Institute on Aging: “Participating in Activities You Enjoy.”

American Lung Association: “Cleanest Cities.”

AARP: “Where to Retire if You Love the Outdoors,” “AARP Smart Drive Course Locator,” “How to Resurrect Your Sex Life,” “Part-Time Jobs for Retirees.”

U.S. News & World Report: “Best Hospitals.”

Aging in Place: “Getting a Pet Can Improve Aging in Place.”

Harvard Health Publishing: “Why having a pet is good for your health,” “Is retirement good for health or bad for it?”

Cleveland Clinic: “Aging: Nutrition, Exercise, & Safety,” “5 Tips for Women to Stay Fit After 50,” “Best Ways to Protect Your Mind Against Dementia.”

National Institute on Aging: “Participating in Activities You Enjoy.”

Agency for Healthcare Research and Quality: “Women: Stay Healthy at 50+,” “Men: Stay Healthy at 50+.”

Psychological Science in the Public Interest: “Enrichment Effects on Adult Cognitive Development.”

National Highway Traffic Safety Administration: “Driving Safely While Aging Gracefully.”

SeniorDriving.AAA.com: “Driver Improvement Courses for Seniors.”

Mayo Clinic: “8 ways to improve sleep quality as you age.”

The Lifetime Home: “Stairs.”

Springer Select: “Better management of free time ensures happier retirement.”

Applied Research in Quality of Life: “Free Time Management Makes Better Retirement: A Study of Retirees’ Quality of Life in Taiwan.”

Michigan Today: “To retire or not to retire?”

Knowledge@Wharton: “The Retirement Problem: What Will You Do With All That Time?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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